WARM UP / MOBILITY
Dynamic warm-up
Banded shoulder warm-up (Pull-aparts, presses)
Dip extension stretch 2 x 30-40s
WOD A
BENCH PRESS X 5
In 15 minutes, build to a heavy set of 5 or new 5RM
WOD B
WB / KB / RD X 5
Complete 5 rounds for time:
21 Wallballs (20/10 – 10ft target)
15 Kettlebell swings (24/16kg)
9 Ring Dips
WOD C (Optional Accessory)
Accumulate 3 min of a static hollow hold.
Every break complete 5 perfect push-ups.